Comparing Nutrients in 1 pound Cooked Frozen Green Peas VS Frozen Green Peas

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Green Peas	26%	3%	71%
Frozen Green Peas	26%	5%	69%

Macro Nutrients

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Energy	12.2% 354kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	9.36% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.8% 64.7g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	27.5% 20g	31.3% 22.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.81% 0.59g	1.56% 1.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.5g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 21g	g per day for Men 19-50 years
Fiber	53.7% 20.4g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Vitamin A	53% 476μg	52% 467μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	49% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	49.6% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67% 268μg	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50% 45mg	91% 81.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.91% 0.14mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 109μg	105% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Green Peas	Frozen Green Peas	Recommended Dietary Allowance
Calcium	11% 109mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	62.5% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	86% 6.9mg	86.7% 6.94mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	55% 1.27mg	66.3% 1.52mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	50% 349mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	20.4% 694mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	9.75% 361g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Green Peas VS Frozen Green Peas per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Green Peas versus 1 lb of Frozen Green Peas to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Green Peas vs Frozen Green Peas:

• 1 pound of Cooked Frozen Green Peas has 1.4 times more Vitamin B6 than Frozen Green Peas.
• While 1 lb of Frozen Green Peas, Unprepared contains 3.9 times more Vitamin B5 and 1.8 times more Vitamin C than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas provide similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K per one pound.
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Frozen Green Peas vs Frozen Green Peas:

• 1 lb of Frozen Green Peas, Unprepared contains 1.4 times more Potassium, 1.9 times more Selenium and 1.5 times more Sodium than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per one pound.
• 1 pound of Cooked Frozen Green Peas lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Frozen Green Peas, Unprepared contains 1.4 times more Omega 3 than Boiled and Drained Frozen Green Peas.
• Both Cooked Frozen Green Peas and Frozen Green Peas offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per one pound.
• 1 pound of Cooked Frozen Green Peas provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Green Peas as well as Frozen Green Peas, Unprepared provide inadequate amounts of Omega 6 in one pound.